Saturday 141213
8 minutes to complete:
1-mile run
Max rep deadlifts (315#, 215#)
Then, 10 minutes to complete:
1-mile run
Max rep power cleans (225#, 155#)
Then, 12 minutes to complete:
1-mile run
Max rep overhead squats (135#, 95#)
Do not rest between rounds. Post run times and reps completed for each exercise to responses.
Our 9am Child care & The 11am Free Introductory class will both be canceled today. We apologize for the inconvenience.
Please come out today and support all of our CFJ Competitors at the Battle Over Redlands III Competition!
My wod for today was BWRSeven 5 rnds for time! Only I forgot to time it.
50 squats
100 jump ropes
Timed 1 round @ 2.44
CrossFit Center City – Philadelphia
In teams of 3 (basically just add your teams total score)
3 Rounds for total reps
1 min wall balls – 31,30,26
1 min burpees – 19,15,13
1 min DB Push Press (45#) – 18,15,13
1 min air squat – 40,35,32
1 min row (Cal) – 16,12,14
Total Reps – 329 highest individual score
Total Team Score – 852 highest team score
Tried my best to represent CFJ well.
Good luck to all the Battle competitors today!
125 pullups
125 push-ups
250 sit-ups
250 air squats
Partitioned as needed
time: 29:34
3 mile run
29:00
20 mile run
Go cfj gooooooo!!
Good luck today! Can’t judge due to BAck
Pain but go go CFJ!
Deadlifts – 15 @215#
Power cleans – 10 @255#
Overhead squats – 25 @95#
THURSDAY 141211
3 rounds for time of:
Row 50 calories
150 double-unders
50 walking lunges
23:33
WOD
5:57 mile 1
33 DL @ 135#
6:30 mile 2
20 power cleans @ 135#
6:45 mile 3
60 OHS @ bamboo stick